Name: Playbook - Ida Jemina - W9/D5 - Phase 3 - Pull Day
Uploaded: 2024-02-13T13:19:03.931Z
Duration: 75 min
Description: W9/D5 - Phase 3 - Pull Day

Tamara

Exzon

Melissa Johnson

Hei tajusitko dropsetit oikein? Eli 3 sarjaa ja jokaiseen kuuluu 3 eri painolla failureen asti? Työpaikan sali aukes ja pääs tänne tekee pitkästä aikaa kaapelia ja hyödyntää laajempaa käsipainovalikoimaa 🎉

Kirsi

OVERREACH PULL DAY!🙌 Today it's all about getting those back muscles, shoulders, biceps and abs to work until there is no power left. 

We will do supersets, giant sets, drop sets and drive our muscles to failure. Now it's time when we want to overreach and then recover during the deload week which is coming after this phase. Overreaching phase is great for gains when it's done before deloading. 


It's time to give it all you got. Let's enjoy this brand new workout!🙌

-In a cable crossover set, grab a handle in each hand then kneel in the center with your arm extended and palms facing up.
- Pull your elbows towards your body using your scapula as far as you can, return the weight towards starting position. 
-Stopping short of full extension to maintain tension on your scapula and arms. 
-Pull your elbows towards your body again, and then release under tension to full extension or starting position

1,5 Rep Crosscable Pulldown

Perform exercises A and B back to back without taking a break in between. Take a break after both exercises are done.

-Position yourself standing in front of a  cable machine with a lat pulldown bar positioned at the high setting. Grab the bar with a close grip, your palms facing your body and your arms fully extended. bent at the waist.
-Without moving your torso, pull the bar down until it touches your chest. 
-Pause, then slowly return bar to the starting position.

Cable Underhand Pulldown

-Attach a row bar  to a cable pulley that is a little lower than waist high.
-Grasp the double-row bar with both hands with and underhand grip and step back until the cable is pulled taut and your arms and shoulders are stretched forward.
-Flex your hips and knees so that you are almost in a seated position.
-Keeping your elbows close to your body, exhale as you pull the double-row bar to your lower abdomen.
-Hold then , stick out your chest, and squeeze your back muscles.
Inhale as you return the double-row bar to the starting position, with your arms and shoulders stretching forward.
Repeat for the prescribed number of repetitions.

Cable Bent-Over Row

Cable Back Superset

Perform exercises A, B and C back to back without taking a break in between. Take a break after all exercises are done.

1 complete repetition is done when you have finished the whole combo and returned to the starting position.

-Standing with feet shoulder width apart and a dumbbell in each hand.
-Raise both dumbbells to side with a slight bend in elbows and palms facing down. 
- Hold the dumbbells at shoulder level while bringing them in front of you
-Hold one arm still while perform a front raise with the other side, then switch arms and repeat with the other side
- Reverse the motion and bring the weights back to the starting position

Lateral and Front Raise

- Begin in a standing position with a dumbbell or weight in each hand. With the knees slightly bent, flex at the hip to lean forward. Ensure that your back is straight and stays that way for the duration of the exercise. Allow your arms to hang perpendicular to the floor, with the wrists pronated and the elbows pointed to your sides. This will be your starting position.
- Bring the dumbbells out to your sides by bending the elbows.
- Return to the starting position, taking care to maintain both shoulder and spinal positioning. Repeat for the desired number of repetitions.

Rear Delt Row

-Standing with feet shoulder width apart and a dumbbell in each hand.
-Raise both dumbbells to side with a slight bend in elbows and palms facing down. 
- Bring the weights back down approximately 2/3 of the way but not all the way down
- Lift the weights back up
- Repeat. Don't let the weights come all the way down until you are no longer able to hold them up. 

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another repetition during the set.

Partial Lateral Raise Finisher

Shoulder Giant Set

Drop Set: Choose a weight with which you are just able to perform the prescribed amount of repetitions in the first set. Immediately after finishing the first set decrease the weight by 1 level and continue the set without a break in between. Do as many reps as you can, until you fail to do any more reps. When your muscles aren't able to perform any more reps, decrease the weight by another 1 level. Continue the set until you fail to do any more repetitions. Perform the prescribed amount of drop sets and take a break between rounds.

Alternatively you can perform the exercise with a barbell.

- To begin, stand straight with a dumbbell in each hand 
- Your arms should be fully extended while your feet are shoulder width apart from each other
- While holding the upper arms stationary, curl the weights while contracting the biceps
- Only the forearms should move. Continue the movement until your biceps are fully contracted and the dumbbells are at shoulder level. As you lift the weights up rotate them until the palms face your shoulders. Squeeze you biceps on top.
- Slowly begin to bring the dumbbells back to starting position.
- Repeat for the recommended amount of repetitions.

Failure: Perform as many repetitions as you can until there is no longer enough strength in your muscles to perform any more repetitions. This is what "failure" means, when you fail to perform any additional repetitions because you have successfully exhausted the muscles to the point that they aren't able to perform another re

Target: Biceps

Dumbbell Curl DROP SET

-First lay down on your back with your legs straight and your arms outstretched behind your head on a mat
-Bent the knees and toes off the mat. Simultaneously exhale, as you contract your midsection and bring your chest to your thighs. Round your spine and roll back a little.
-Hug your knees, focus on pulling yourself together. Only your butt should remain on the floor. 
T-hen, inhale, as you return to the floor under control. Torso and legs should return simultaneously but don’t let your heels touch the floor.

Full Body Crunch

Each circle counts as rep!

- Lying down on your back with feet elevated and keeping your legs together and extended begin to make a circle-like motion with your legs by bringing them down and up again while moving them from side to side simultaneously

Leg Circles

Each pass counts as a rep!

- Sit down with a slight backward lean
- Pass the plate from hand to hand alternately under your hamstrings while holding your upper body still by engaging your abs

Pass Under Crunch

Abs Circuit

W9/D5 - Phase 3 - Pull Day

Aloitin tämän ohjelman alusta. Hyvältä tuntuu 💪

Heidi Rainesto

Jessica

Wafa

W1/D1 - Phase 1 - Full body strength

Jacquelyn

Wendy

W1/D2 - Phase 1 - Hams, Glutes and Calves

Olivia schmidt

W1/D3 - Phase 1 - Push day

OMG MY LEGS FEEL LIKE JELL-O!!!! 🥵🥵🥵🥵🥵

W1/D4 - Phase 1 - Quads

Näytti pahemmalta mitä oli. Hyvä treeni💪🏻

Sanna Arpiainen

W1/D5 - Phase 1 - Pull day

Happy Monday what a way to start the week strong

Felt great today! More comfortable with the barbell squats 😃

W2/D1 - Phase 1 - Full body strength

That was good, candles are still sore from last week

Calves are burning!!!! Love leg/butt days!

W2/D2 - Phase 1 - Hams, Glutes and Calves

W2/D3 - Phase 1 - Push day

This is the only workout that makes me sweat hard! 😅😅😅😅

Olga

W2/D4 - Phase 1 - Quads

Love your workouts so much! You’re the best!

Jamie

W2/D5 - Phase 1 - Pull day

Shirleyou

Hard for me to do arms, I’m weak. Can’t seem to add weight well. When I go up I can’t do the exercise with proper form and the weight under isn’t enough 😫

W3/D1 - Phase 1 - Full body strength

Curtsy squats aren’t good for me so I subbed Bulgarian split squats

W3/D2 - Phase 1 - Hams, Glutes and Calves

W3/D3 - Phase 1 - Push day

Lower body is on fire!!!! Freezing outside, but my internal temperature is 1000 degrees!!!! 🥵😂

Veera

W3/D4 - Phase 1 - Quads

Arms are feeling good and strong. Grip strength is what got me this time

Yllättävää kyllä 120km pyöräilyn ohessa vaikeita ei olleet jalat vaan push day. Silloin erityisesti olkapääliikkeet piti tehdä normaalia pienemmillä painoilla. Pull jäi muhimaan odottamattomien vieraiden, väsymyksen ja lauantai aamun koronapiikin takia ja kulki sitten taas levon jälkeen kuin unelma 🤩 huomenna voikin startata 4 viikon intoa puhkuen valmiina rikkomaan ennätyksiä!

W3/D5 - Phase 1 - Pull day

Making it a strong one today now swim time!!

Kotisalilla vapailla painoilla 4vko progress:

Kyykky 27 -> 37 kg 
Hipthrust 55-> 67,5kg
BOR&U 9x2 -> 15kgx2 
Penkki 24,5 -> 37kg
Pystäri 19,5 -> 27kg
Bicep 15 -> 20kg
Triceps 8 -> 17kg 

Keväisen selkävaivan takia halusin aloittaa noissa kahdessa ekassa super himmaillen että tekniikka pysyy varmasti mukana! Niissä onkin sitten seuraavalla jaksolla hyvät gainssit vielä otettavissa kun esim penkin kanssa tekee varmasti tiukempaa 😅 innolla odotan uutta jaksoa ensi viikolla!

W4/D1 - Phase 1 - Full body strength

Happy morning solid workout today!!🤩🔥

Amazing workout today. Calves are burning!

W4/D2 - Phase 1 - Hams, Glutes and Calves

Good way to start off after a quick break ☺️

W4/D3 - Phase 1 - Push day

I so dread quad day…my goodness 🥵🥵🥵

W4/D4 - Phase 1 - Quads

Not super motivated, but we got it done. Phase 1 done!

Rocca

W4/D5 - Phase 1 - Pull day

W5/D1 - Phase 2 - Full body strength

Mira

W5/D2 - Phase 2 - Hams, Glutes and Calves

Im in love💛 Nää on parhaita treenejä ja vitsi miten hyvä olo. Oon niin koukussa😄 Mies ihmettelee kun käyn nykyään niin paljon salilla mut tää on se arvokas oma-aika mistä en enää tingi.

W5/D3 - Phase 2 - Push day

Oh My God!!!!! My gym had the heat up WAY TOO HIGH for this burner today! I’m sweating my a** off!!!!!

W5/D4 - Phase 2 - Quads

Melissa

W5/D5 - Phase 2 - Pull day

Loving the gym! Wish there was a place to log weights so I remember where I left off every week.

W6/D1 - Phase 2 - Full body strength

I workout from home. So I don't have some of the equipment used in the muscle and strength program. What I love about Ida's app and workouts - she gives you an alternative that you can perform. It's crucial!! 
Fitness is not only about lifting and sweating. It's also about knowledge! 
Knowing how to do alternative exercises, progressive overload and nutrition are very important! 
Ida is not only going to make you fit and healthy but also SMARTER! KNOWLEDGEABLE! 
Amazing amazing amazing!!!

Rinat

W6/D2 - Phase 2 - Hams, Glutes and Calves

Great workout. I hate that my left arm is so much weaker than my right! 😩 I need it to catch up ASAP

W6/D3 - Phase 2 - Push day

💪🏾💪🏾💪🏾💪🏾💪🏾💪🏾

W6/D4 - Phase 2 - Quads

Liz Bowman

W6/D5 - Phase 2 - Pull day

Definitely getting stronger, now if I could just get this layer of fat to leave and show my muscles!!!! 😂

Hyvin oli jaloissa voimatasot taas kasvaneet pienen kevyemmän jakson jälkeen (syysflunssa), käsien kanssa tiukempaa

W7/D1 - Phase 2 - Full body strength

Rutina fuerte para glúteos 😍😍😍🌻

W7/D2 - Phase 2 - Hams, Glutes and Calves

I need my left tricep to join the gains party 😣😩 It’s so damn weak!!!!

Im finishing up week 7. My strength is way up. I’m seeing a lot more definition. I’m getting a little bulky and was wondering if I should shift gears to one of your other programs to lean out faster. My arms and shoulders are like buff lol now I need to slim down

Brandi

W7/D3 - Phase 2 - Push day

Babeeeeeeee!!!! Them squat jump finishers!!!! 🥵🥵🥵🥵 legs look great tho!!!

Omgoodness, those squat jumps at the end are freaking killer!!!!! OUCH!!!!

W7/D4 - Phase 2 - Quads

Great way to end the week 💪🏾💪🏾💪🏾

W7/D5 - Phase 2 - Pull day

Day 1 of week 8 for building muscle and my strength has increased significantly.

W8/D1 - Phase 2 - Full body strength

Trying to get back at it after a little sick break. Feeling weak, but getting through.

W8/D2 - Phase 2 - Hams, Glutes and Calves

W8/D3 - Phase 2 - Push day

Not gunna lie, this was a rough one the day after Christmas 😩

Piti vähän soveltaa ulkosalilla kehonpainolla, esim bulgarialaisia ja standing leg extensionia mutta hitto ku tuntu hyvältä!

W8/D4 - Phase 2 - Quads

Alko viimisiä hauiksia tehdes vähä naurattaa ku pikkusen oma tekeminen erinäköstä ku Idalla😂💛 Ei ollu niin vaivattoman näköstä ku ohjevideos ku koitin pinnistää isommilla painoilla ku viimeks loput toistot. Ei niin kaunista, mut ihan parasta huomata kehitystä viikko, viikolta🙏💪🏼 Toisis liikkeis sit taas kehitys tapahtuu sillai et oikei ihmettelee miten isommat painot tuntuuki yhtäkkiä nii kevyiltä😄

W8/D5 - Phase 2 - Pull day

Oh My Gosh! I’m am burnt out!!!! Holy hell balls!!!!! 🥵🥵🥵

W9/D1 - Phase 3 -Full Body

I feel amazing.. I feel I'm getting stronger!!

Brittney

Darlene

W9/D2 - Phase 3 - Hams, Glutes and Calves

Distracted by the game being on, but we got it done 😂

That was a hard push day loved it 💕🔥👍💪

Kelsey

Taru

W9/D3 - Phase 3 - Push Day

Uh ma’am! The superset, leg extension drop sets and squat finisher were not cool! It felt great tho! Thank ya for killing my quads!!!

I was dreading doing this workout! I’m wore out, heart rate is pounding!!!! ❤️🥵

I absolutely LOVED today's workout! Quads from week9 of Muscles and strength challenge😍😍

Maria

W9/D4 - Phase 3 - Quads

W10/D1 - Phase 3 -Full Body

W10/D2 - Phase 3 - Hams, Glutes and Calves

Freezing outside, but sweating in the gym! 😂

W10/D3 - Phase 3 - Push Day

That squat ended took my breath away 😣❤️

Mis cuadriceps a punto de explotar!! 😰😰😰 es increíble cuánto peso puedo levantar ahora 🥰

Karina

W10/D4 - Phase 3 - Quads

Deload week is all I have left!!! Went by so fast.

W9/D5 - Phase 3 - Pull Day

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